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Fall is on it’s way – but it’s never too early for golden milk! The turmeric that’s in this 5 minute Brain-Boosting Golden Milk recipe is what gives it that vibrant golden color. Turmeric is a powerful anti-inflammatory and antioxidant-rich spice which makes it super protective and healing to the body.
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WHAT IS GOLDEN MILK?
Golden milk is a warm beverage that comes from India containing milk of some kind, and various warming spices such as turmeric, ginger, and cinnamon. Turmeric is known for it’s bright orange pigment that tends to stain very easily. This is why it’s used in cosmetics and as a dye.
Turmeric is part of the ginger family, in-fact it looks very similar to ginger, other than the color of course. Turmeric is used in many Indian curries and is a staple in Ayurveda (Indian system of Medicine) because of its endless healing properties.
One of the most beneficial and well known compounds in turmeric is curcumin. Curcumin is a potent anti-inflammatory and antioxidant and has shown to enhance cognitive ability in many patients such as people with Alzheimer’s disease. It has also been used for centuries as a pain reliever, and even has some powerful detoxifying properties. (source)
DO I HAVE TO USE OIL IN MY GOLDEN MILK?
Some sort of fat is highly recommended when consuming turmeric, if you’re looking to have beneficial impact from the turmeric. The fat helps your body to absorb the compounds in the turmeric properly – to get the full healing benefits. Also, if you’re using coconut oil, you will get extra benefits from the medium chain triglycerides that are present in coconut oil. This is also a brain boosting food! If you don’t want the coconut flavor, you could go for MCT oil because it tends to have a light flavor, if any flavor at all.
You could also go for grass-fed butter or ghee, or just use full-fat coconut milk.
WHY IS THERE BLACK PEPPER IN THIS RECIPE?
Similar to the question above – black pepper is used to enhance the absorption of turmeric. Don’t worry, it’s only a pinch and you probably won’t even notice that it’s there.
If you don’t want to add black pepper into the golden milk – simply try eating a small meal with black pepper and drink your golden milk with the meal.
ENHANCE THE RECIPE
If you want even more superfoods in this golden milk, try adding things like:
- Ashwagandha (one of my favorite adaptogens to balance hormones)
- Collagen Peptides (a gut, joint, skin, hair, and nails superfood)
- More spices (such as nutmeg, cloves, etc)
- Medicinal Mushrooms (lions mane, reishi)
The opportunities are endless. Get creative!
WHAT WILL I NEED FOR THIS GOLDEN MILK?
You will need milk of some kind. You can use whole cows or goat milk, preferably grass-fed and organic. You could use any kind of plant milk such as almond, cashew, hemp, or coconut milk.
Then of course, you will need all the pretty spices. Turmeric, cinnamon, ginger, and black pepper. You can buy turmeric in bulk here. It’ll save some money in the long run! I also buy my ceylon cinnamon in bulk too.
I added Madagascar pure vanilla extract in this recipe because it gives it a yummy vanilla kick.
And then last but not least, you’ll need some sort of sweetener. I mean, you can try it without, but I would recommend some sort of sweetness to balance out the flavors because turmeric has quite a strong flavor.
But believe me, it’s worth it. I like using raw honey. I let it cool down of course so that the heat doesn’t kill all of those enzymes and beneficial compounds found in raw honey. I add about a teaspoon, but it’s really just preference. You could also use maple syrup(get it in bulk here) or pure stevia leaf extract. Always start out with less and add more if it needs it.
HOW DO I MAKE TURMERIC MILK?
It’s so simple. All you need to do is gather your ingredients and toss into a small sauce pan to warm. If you’d like, you can blend it to get a frothy finish, but I prefer not to do this because I’ve stained my blender once, and I don’t want to do that again. Haha! But my sauce pan comes out clean every time. So that’s what works for me!
I hope you enjoy!
The turmeric that’s in this Golden Milk is what gives it that vibrant golden color. Turmeric is a powerful anti-inflammatory and antioxidant-rich spice which makes it super protective and healing to the body.
- 1 1/2 cups milk (unsweetened almond milk, full-fat coconut milk, or organic grass-fed cows milk)
- 1 tablespoon of coconut oil or ghee
- 1 tsp turmeric powder
- 1/8 tsp vanilla extract
- 1/8 tsp cinnamon
- 1/8 tsp ginger root powder
- Pinch of black pepper
- 1 tsp raw local honey (or 1 tsp pure maple syrup or a dash of stevia leaf extract. Start with less and add more per sweetness preference)
1. Warm the milk on the stovetop.
2. Once warm, add in the rest of the ingredients except the sweetener.
3. Stir until smooth and simmer on low for 5-10 minutes.
4. Remove from heat and add in sweetener once cooled enough to drink.
5. Enjoy immediately 🧡
- Turmeric has the tendency to stain just about anything since the pigment in turmeric is used for natural dyes. Be careful not to stain your countertops, hands, and kitchenware. It will eventually fade, but you can also try adding baking soda to some water to form a thick paste. This may help to scrub the surface clean.
- Feel free to play around and be creative with this recipe. You can add in adaptogens like ashwagandha, collagen powder, more spices, and you can even use bone broth instead of milk.
- Organic is always better. 🙂
Keywords: golden milk, beverages, turmeric